Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 round:
2:00 row, bike, or ski
On a 6:00 clock:
20 jumping jacks
10 single-arm dumbbell presses/arm
10 scap pull-ups
5 burpees
241115 (Time)
– RX –
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
– INTERMEDIATE –
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
– BEGINNER –
5 rounds for time:
10 jumping pull-ups
5 inchworms
– MASTERS 55+ –
5 rounds for time:
15 pull-ups
2 wall walks
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
5 rounds for time:
15 DB hang power cleans
Handstand walk (25 ft)
– Use two dumbbells.